Wk 1/4 – Oct. 16/2023
Monday
A. 20 min Ski Erg – Easy Effort
@ minutes – 3-6-9 – get off and perform Toes to Bar Work
@ minutes – 12-15-18 – get off and perform HSPU/Wall Walk/HS Work
*Coach – prescribe appropriate progression / movement / recommendation for client
B1. Close Grip Bench Press @ 20×1, 6 tough reps x 3 sets, 1 min
B2. One Arm DB Row @ 20×1, 10 / arm x 3 sets, 30-60 sec b/t arms
C. 10 sets – fast
5 No Push-Up Burpee
5 V-Ups
30 sec rest
Tuesday
A. 1 Power Snatch + 1 Snatch Balance + 1 OHS per min x 10 minutes
B. Snatch Pull, 5 reps x 3 sets, 2 min (start @ 95-100% of best snatch/can build as you go) – remember, set up as normal, and the focus should be legs and hip extension – THEN arms finish – think high elbows / finish with the elbows in extension – https://www.youtube.com/watch?v=G1QygZ3Kd3w
C1. Paused Deadlift @ 11×1, 6 reps x 3 sets, 1 min – start @ 60-65% of 1RM DL – pause @ the knee every rep / reset b/t reps off the floor
C2. Walk in High Box Jump, 7 reps x 3 sets, 2-3 min
D. 3 Rounds @ High Effort
20 unbroken Wall Balls @ 15/20lbs to 9/10ft
20 unbroken KBS @ 16kg/24kg
Wednesday
A. Warm-Up/Prep
B. 10 sets @ high repeatable effort
[250m Row/Ski or 500m Bike Erg Buy In]
7 Burpees
7 Box Jump onto 20/24” Box
7 Kipping Knees to Elbow
2 min Rest
Mix and Match Work Order Per set / every set starts with Erg
Thursday
A. Warm-Up/Prep
B. For Time:
100 cal Rowing
80 Double Unders
40 Toes to Rings
15 SanBag Clean over Shoulder @ 50/100
C1. Seated DB Z Press @ 11×1, 10 tough reps x 3 sets, 1 min – https://www.youtube.com/watch?v=C42cK5EIrI0
C2. Sled Pull with Pulling Rope, 50ft TOUGH x 3 sets, 1 min
*for bigger classes, remember there is 2 ropes/wave as needed
D. DB Floor Press, 25 tough reps x 2 sets, 2 min – should be unbroken but very very hard
E. Parallel Grip Ring Row, 25 tough reps x 2 sets, 2 min
Friday
A. 1 Slow Pull Squat Clean + 2 Paused Split Jerk @ light per min x 5 minutes
B. 1 Squat Clean + 1 Split Jerk, work to a tough single
C1. Back Squat @ 40×1, 6 reps x 3 sets, 30 sec
C2. Rotational Medball Slams, 10 powerful reps x 3 sets, 3 min – https://www.youtube.com/shorts/upKGYbA4Wc8
D. Increasing until failure:
1 min Complete:
10 cal Bike Erg
100ft Farmer Carry @ 35/50lbs/hand
30 sec rest
1 min Complete:
11 cal Bike Erg
100ft Farmer Carry @ 35/50lbs/hand
30 sec rest
1 min Complete:
12 cal Bike Erg
100ft Farmer Carry @ 35/50lbs/hand
30 sec rest
…..etc